Tips for healthy aging to keep your mind sharp and your body fit. And Problems w/ Cheat Days, Fructose & Myths About Carbs w/ Anthony Chaffee, MD

 

• Author Maryam Umar

As each day passes, so does our age increase, and with increasing age comes aging. Aging is an inevitable process, although it comes with an overload of happiness, extra free time, infinite wisdom, and financial gains (senior discounts and others), it can also have downsides like wrinkling, decreased immunity thus susceptibility to illness, and often loneliness. Although we can’t stop aging, what we can do is make sure that we go through it the best way possible and we can achieve this by aiming to stay healthy as we grow older.

Why should we strive to stay healthy as we grow older?

-To stay energetic and help control your wealth.

-To prevent some diseases and delay many health conditions that come with aging like high blood pressure, osteoporosis, type 2 diabetes, and certain cancers.

-To keep your muscles stronger so you can keep doing your day-to-day activities without becoming dependent on others.

How can we stay healthy as we grow older? By…

-By adopting a healthy diet.

-Working well to have a positive mindset and lifestyle.

-Exercising regularly.

-Get involved in activities in your neighborhood to help you stay proactive.

Adopting a healthy diet: you don’t have to change everything you eat just because you’re getting older, you can replace some not so healthy options with healthier alternatives eg replace all chocolate with dark chocolate, replace ice cream with frozen yogurt, replace beer with spirits or wine, replacing butter with margarine and others. Add fiber to your diet because fiber reduces constipation, helps to lose weight, reduces the risk of diabetes, heart disease, and colon cancer, and lowers your blood cholesterol level. Try the Mediterranean diet which promotes foods such as fish, fruits, vegetables, whole grains, and beans. Drink more water, staying hydrated will give you more energy and flush out toxins.

Working well to have a positive mindset and lifestyle: we can have a positive mindset by focusing on the good things, practice gratitude by keeping a gratitude journal(you can do this efficiently and easily by downloading the Gratitude app on Apple), practicing positive self-talk, spending time with positive people, opening ourselves up to humor, treating ourselves to some self-care every day, identifying our areas of negativity and tackle one area at a time and avoid spreading gossip.

Exercise regularly: Exercise 15 to 30 minutes daily or a few times a week. Try a combination of aerobics ( walking, swimming), and strength training with light weights, if you don’t like exercising, try other activities like gardening, dancing, fishing, tai-chi, or yoga. Any activity that you enjoy that’ll keep you in the right state of mind. Exercise can also improve diseases like diabetes. A healthy diet and exercise help feed your brain and improve your decision-making abilities as you get older.

Get involved in activities in your neighborhood: There are many ways to get involved in healthy aging activities in your neighborhood. Volunteering is one of the most popular and easiest ways to get involved. Volunteering can be done at a senior center, a hospital, or even at home with a loved one. If you are not able to volunteer, there are still plenty of other ways that you can get involved in healthy aging activities in your neighborhood. For example, you could attend or organize community events such as health fairs or fitness classes. You could also take care of someone else’s pet while they visit the doctor or help out with yard work for an elderly person nearby.

What if you’ve not been active for most of your life, do you think it’s already too late for you to get started living healthy and even get fit? No, it’s not, you can start your health and fitness journey at any point in your life, regardless of your age. These are how to become healthy and get fit(and stay fit) at any age,…

When you’re in your 30s, here you’re still close to your peak fitness level, cardio is key here, get involved in 20-30 minutes of running, a dance class, or hit the gym. Start slowly but push yourself daily, start with 5 - 10 reps and keep increasing this regularly. Because you start to lose bone mass in your 30’s, it is important to consume high calcium foods such as broccoli, spinach, kale, almonds, yogurt, and cheese, and incorporate omega 3s which have both short term benefits like improved mood and cognition, and reduced inflammation, as well as long term benefits like an improved mental and cardiovascular health.

When you’re in your 40s, due to hormonal fluctuation, your metabolism starts to slow down as you head into menopause causing weight gain and faster loss of muscle mass, thus here, you should do a lot of strength training to help you build and retain your muscle mass, gradually work up to using heavier dumbbells or adding more reps to your push-ups. Eat foods rich in good carbs like whole grains, this will help you stay energized all day, you can add some anti-aging food eg spinach, almonds, broccoli, avocado, coconut oil, and olive oil to your nutrition list to help your heart, brain, and skin stay healthy.

When you’re in your 50s, you’ll experience increasing bone loss, especially in females due to menopause and decreased estrogen levels. Low estrogen also facilitates weight gain. At this age, you should turn to exercises that can keep you lean, strong, and safe. Adding yoga to your routine will be amazing to keep you in a good state of mind while keeping the extra pounds away. Here, it is important to eat meals that contain several key nutrients daily and eat high protein foods eg beans and lentils, eggs, tempeh, fish, lean meat, poultry, dairy products, nuts, and seeds.

Conclusion:

Even though we cannot stop ourselves from aging, we can put effort to make sure that we age in the best way possible. By following the tips above, be assured that you’re going to age in the most amazing way there is. Do you think there are other ways to ensure that you age amazingly? If there is, be sure to drop a comment below.

I am a freelance health and fitness copywriter and content writer. You can contact me at maryamumar053@gmail.com.

https://docs.google.com/document/d/1qFSOjbrnO9nZ8YKntwP56g_B_gL6passp3tsAvb4WYw/edit?usp=sharing

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Today's Daily Devotional: God's Got Our Back

From CDM 

“In conclusion, be strong in the Lord [be empowered through your union with Him]; draw your strength from Him [that strength which His boundless might provides]” (Ephesians 6:10, AMPC).

We’re empowered through our union with the Lord. We should take every opportunity to acknowledge His presence; when we engage in His presence, we’re strengthened in every way. 

Most useful Home Defense Ammo and Tactical PE Shootout In Compton Shows Unfortunately Why We All Must Prepare

 

• Author Mary Charles

One of the priorities of a home dweller is the assurance of ample security within the place of residence. This is why it is critical to have the best home defense ammo available to achieve this goal.

It is not a surprise that a major part of an effective budget is the allocation of security expense.

The confidence is derived from the knowledge that all is secure and safe within the home. The feeling of safety can be delivered by knowing that you have the right ammo to protect yourself best and your loved ones. It is, therefore, proper to seek and obtain the right personal protection ammo in regards to the defense of one's self and property.

The choice criteria for personal protection are varied. Still, an individual can rely on accredited and proven information to make the best selection that will fit past experiences to best suit future variables. For example, a new study conducted by the FBI reported that the 9mm Luger Pistol model was the most effective among law enforcement when you factor in the accuracy, round count, and penetration.

This could be a basis also for selecting the ideal option considering the institution is credible and its conclusion comes from extensive research. This, however, does not eliminate the consideration of other effective defense options that may prove credible.

During picking the right selection of ammo, There exist several variables to examine. The basic considerations in any situation are specifics like bullet weight, gun type, and caliber. Matching the perfect kind of ammo with the right firearm is paramount for effective defense.

Many sellers in the market may not necessarily offer the best services; therefore, enough research should be conducted to decide the approved and commendable dealer. Information on the use of the ammo comes with when you buy ammo but it is very wise to practice and even seek a professional to aid in the goal of exercising care and due diligence.

Various types of ammunition in the market finding one that you can depend on to secures the ones you love can prove difficult. Once you have gained a little knowledge and training, you should have more of an idea of the type of home protection ammo that you would benefit most from.

Control, weight, impact, and stopping power are all major factors in choosing the best ammo. All that left is seeking out the right manufacture for the best defense ammo.

Bulk Cheap Ammo is the ammo finder search engine to find in-stock ammunition, guns, magazines, and reloading components at competitive prices.

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Today's Devotional: Are You Worth It?

 From CDM 

“Are not five sparrows sold for two pennies? And [yet] not one of them is forgotten or uncared for in the presence of God” (Luke 12:6, AMPC).

Sparrows are very inexpensive birds. While people don’t value them much, God doesn’t forget even one of them. How much more does our heavenly Father remember us? We don’t have to worry; we’re far more precious to Him than many sparrows.

US Sports Training Camp Football! Keep your Drills Fresh and Your Skills Developing - Offense

By Keith Grabowski

 

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Throughout the season we will be sharing skills and drills that will help you keep practices fresh and your players technique advancing.

Offensive Line

Keeping the hips engaged is a critical skill for the offensive line to develop and it takes ongoing work on the fundamentals.  

University of Findlay OC/OL Coach Korey Allen likes to use his “fight pressure drill” to teach this skill.Open gap in a combo scenario.  

It is a drill that is applicable across every offensive line position.  The idea for the lineman is to keep his hips - hold the line and get 2 steps in the ground.  The drill has application in many schemes but Coach Allen points out that it is especially good for zone read teams. He shares the drill and his coaching points here (click on image for free drill video):

Running backs - Bulls Ball Drill for Blitz Pick-up

One drill that is both fun and challenging is what SEMO running backs coach Issac Read called “Bulls Ball” when he coached the running backs at the University of Buffalo last season.  

The drill has its origins in the old American Gladiators series where it was called “Power Ball.”  The set up of the drill is simple.  A trash can is placed behind the running back who is working his pass protection technique.  The player opposite him has a ball and his objective as the rusher is to get past the running back and dunk the ball into the can.

The drill brings out the competitive side in both players and forces the blocker to use his footwork and hand placement to stop the rush and keep the rusher from dunking the ball in the can.

In a quick 5 minute period, you could set this up as a mini-tournament to determine who is the best blocker.  You will get some good quality reps with a lot of energy from the competitive nature of the drill.

Here is a video of Coach Reed explaining and showing the drill on film (click on image for video):

Receivers

Jordan Hogan was the wide receiver’s coach at Cornell, but has since moved on to the NFL as an analyst.  He utilizes the hoops that are typically used by the defensive line to work multiple drills including speed cuts, stack and release, and a drill which he calls running man which focuses on finishing with the ball.

He explains his drills here:

Tight Ends

Josh Eargle, TE coach at Memphis,  likes to work his “bluff” drill to develop leverage and base against a C-gap defender and a linebacker.  He utilizes a receiver chute to teach the tight  end to sink his hips, lower his pad level and come to balance.  He want tight hands on the linebacker.  He explains it here:

Quarterbacks

Andrew Dresner, QB Coach at Maine, likes to theme his drills and his quarterbacks focus on each day of the week.  He matches the drills they do on any particular day with what is happening in the big picture on offense.  He explains his Tuesday Qb drills here:

There’s some great ideas here for every position.  Hopefully these gave you some ideas to get your players better as you continue to the season.

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Today's Devotional: We Are New Creatures......

 From CDM

“What shall we say then? Shall we continue in sin, that grace may abound? God forbid. How shall we, that are dead to sin, live any longer therein?” (Romans 6:1, 2).

We become new creatures in Christ at the point of salvation. As born-again Christians who are dead to sin, we have the Holy Spirit dwelling within us; He helps us overcome the temptation to sin.

US Sports Training Camp Football: Red Zone adjustments

Red Zone adjustments

• By Keith Grabowski
 

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Hopefully your team is finding success in the Red Zone.  It can make a huge difference in any game.

The red zone requires some thoughts and adjustments on both sides of the ball.  For the offense, vertical space is decreasing and causes them to adjust their route concepts.  They look for formations and routes that help them get free of tight coverage. In the run game they look to add hats especially as a defense commits more to the run.  

The defense must adjust and stay out of situations where the offense is picking off defenders and getting a receiver wide open.  The defense needs to be able to react quickly and commit to stopping the run.

Both sides of the call must have a plan and execute if they want to win on this part of the field.  Today we share three adjustments for each side of the ball.

OFFENSE ADJUSTMENTS:

#1 Adjustment to aggressive apex player on screen

Many teams like to use the fast motion of the RB into a swing screen to the perimeter because it is a great red zone play to get the RB the ball in space with blockers.  

What can cause some trouble is the apex outside linebacker who aggressively runs through the block of the receiver and blows up the swing to the running back.  Tim Zetts, who previously coached with Joe Moorhead and is now an offensive assistant with the Green Bay Packers, has a great answer to this.

He adjusts to this defensive action by having the receiver stalk and then work into the void in the defense.  It’s an answer that can score in the red zone.  He explains and illustrates the concept on video here:

#2 Adjustment to Zero High Safety

At some point as your offense nears the goal line,  most defenses will jump into a zero high (straight man) defense.  It makes it tougher because they send pressure and have tight coverage. In this video, Joe Gerbino, offensive coordinator at Utica College explains his favorite adjustment to this defense:

Keeping things simple for the quarterback, especially in the red zone, is critical to putting points on the board.  Monmouth offensive coordinator TJ Dimuzio likes to utilize action off of their speed sweep to give his QB a touchdown to check down simple read.  He explains it here:

DEFENSE ADJUSTMENTS:

#1 Cover 2 with technique variation and pressure

It creates a 2 deep-4 under look bringing 5 men in pressure.  He likes this adjustment from the 12 yard line and in.  The corners play fade to flat as Western Michigan defensive backs coach Marvin Clecidor explains in his “Moose” adjustment here:

#2 Adjustments to Condensed Splits

It is very common in the red zone for an offense to condense their splits in order to defeat tighter coverage.  It creates space for routes to break into and it can create rubs which knock defenders off their receiver.  Ole Miss defensive coordinator Chris Partridge likes to use bracket concepts against this and he explains it here:

#3 Sit Coverage tag

Hunter Hughes likes to implement a “Sit” tag to his coverages near the goal line to build a wall for his defense while playing match-up zone.  The secondary makes these adjustments in their technique to stay square, jam, and carry a receiver to the next defender.  He explains the tag in this video:

There are certainly ideas on both sides of the ball that were shared here that you should think about a plan for.  Certainly, you will see these kinds of adjustments as the season progresses.

Good luck this season!

Always be growing!

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Don't Cherish the 2nd Amendment and Tactical PE - Tactical PE - Good Guy "Shoots Perps Arm Off" In Foiled Robbery

 

• Author Marc Victor

I was recently asked to write an article which would be of interest to people who cherish the 2nd Amendment to the United States Constitution. The 2nd Amendment to the United States Constitution says, "…the right of the people to keep and bear Arms, shall not be infringed."

Few people have more experience talking to others who cherish the 2nd Amendment than me. I am the only attorney who is regularly invited to speak to groups of people in Arizona who attend the huge Crossroads of the West gun shows about their rights and responsibilities as firearms owners. Indeed, I enjoy talking to people who cherish the 2nd Amendment, and I acknowledge, agree and respect the rights of free and responsible adults to acquire, possess and sell whatever weapons they peacefully obtain. I am far more concerned about the government bearing arms than I am about responsible citizens bearing arms.

Tactical PE -The owner of Norco Market & Liquor didn't hesitate to open fire on a male suspect who walked into the store armed with a rifle. The would-be robber was heard running back to the car screaming, “he shot my arm off.” Complete story @ - https://apple.co/3OSBrS3 -

However, I often wonder if the people who cherish the 2nd Amendment also cherish freedom. They are not the same concepts. Like everything else in the Constitution, the 2nd Amendment is subject to interpretation. Until the year 2008, it was a subject of much debate whether the 2nd Amendment protects an individual right to bear arms or a "collective right" to allow the states to organize a national guard. Incidentally, I have no understanding of what a "collective right" is, and I suspect neither would any of the drafters of the Constitution. Although the United States Supreme Court determined an individual right is indeed protected, I wonder if those same 2nd Amendment cherishers would have such warm feelings towards the 2nd Amendment had the Supreme Court sided with the collectivists? Moreover, recent cases have already proven that there is no doubt the lower courts will now march toward restricting such individual right as they have with all other individual rights "protected" by the Constitution.

The 2nd Amendment, as with everything else in the Constitution, is subject to interpretation, limitation, expansion, or virtual nullification by those nine political appointees on the United States Supreme Court. How many of your rights are protected by the Contracts Clause or the Privileges and Immunities Clauses or the 9th Amendment? With a different group of nine political appointees, those could have been important sections of the Constitution in terms of protecting freedom. Of course, the 2nd Amendment could be repealed. I suspect many people would not be inclined to turn their firearms into the government for want of a right to bear arms.

I admit there is no escape from the necessity of interpreting written words. Our language and thoughts are not precise enough for perfect communication. However, we should recognize and admit the 2nd Amendment, as well as the rest of the Constitution, is merely a collection of words written on paper. By themselves, they have no power to do anything at all. The mindset of the people interpreting and enforcing those words is what matters.

I would much prefer to live among liberty minded people without any constitution or written laws whatsoever than big government loving busy bodies who live pursuant to a written constitution which grants them rights to do whatever the government deems appropriate. There is no substitute for liberty minded people, and nothing else whatsoever can preserve liberty; not the words of the 2nd Amendment or the Constitution or the congress or your favorite politician; nothing. Freedom is either respected by your neighbors or it is not. No words can get the job done.

Whether a person cherishes the 2nd Amendment is of little importance to me. I am more interested in knowing what respect, if any, they accord to the rights of others to control their bodies, their money, their property and their time. There are endless arguments, restrictions, interpretations, and outright lies anti-freedom inclined people will advance in attempts to impose their will on others.

As an example, some people, with agendas to ban firearms, argue firearms are responsible for much of the horrible violence in our society. However, as research has shown, a greater number of guns in a community does not equate to more violence. Indeed, the opposite is true as has been pointed out by John R. Lott Jr. in his book More Guns, Less Crime: Understanding Crime and Gun Control Laws. Nonetheless, as a consequence of the erroneous "firearms cause violence" assertion, many people will support laws from registration and licensing to outright bans on firearms.

Always ignored within the "guns cause violence" crowd, is the reality that anti-freedom government policies, not guns, are the root cause of the violence in question. Government policies which restrict freedom result in black markets where disputes are not settled peacefully in court but rather violently in streets. If a pro-freedom policy was adopted regarding drugs, the horrible drug cartel related violence, which always involves firearms, would be more akin to the peaceful purchase and sale of alcohol. I never hear about the Budweiser guy and the Miller guy breaking into violence in the streets. I suspect they don’t even carry guns. In any event, the gun is not responsible for the violence.

There are undoubtedly bad and violent people in the world who cannot be dissuaded, under any circumstances, from violence involving firearms, knives, bats, fists, whatever. However, nothing creates and nurtures a culture of violence and conflict like anti-freedom government policies.

We will not have peace in our world unless and until people realize freedom is a necessary prerequisite for peace. We should not be surprised trespassing on the rights of others often results in violence. The fact firearms are used to effectuate violence is not evidence firearms are bad. Firearms are neutral. Firearms are mere tools.

Likewise, the 2nd Amendment is neutral. It is also a mere tool. Those words can be used by freedom inclined people to protect liberties. They can also be used by people who seek to restrict liberty, forcefully impose their views on others and cause conflict. Although I cherish freedom, and all the concepts which are necessary to a free and peaceful society, I do not cherish the 2nd Amendment or any other collection of mere words.

Marc J. Victor Managing Attorney Arizona State Bar Certified Specialist in Criminal Law Marc J. Victor is an accomplished attorney who is often invited to speak to audiences across Arizona.

www.attorneyforfreedom.com

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How To Boost Brainpower By Combining The MIND Diet With Exercise

 

• Author Alex Belsey

If you are reading this article, it might be because you have noticed changes in your own cognitive health, or the cognition of a loved one who you want to support.

Cognitive decline can be caused by a number of biological, social and environmental factors, such as mental health conditions such as depression, MCI (Mild Cognitive Impairment) or dementia, drug and alcohol abuse, smoking status, and biological and genetic factors including learning disabilities and chronic conditions such as cardiovascular issues, high blood pressure, stroke, and diabetes.

Signs Of Cognitive Decline

If you have noticed a difference in your own or a loved one’s cognitive health of late, you might have observed:

• Forgetfulness, such as forgetting appointments or dates, recent events, and conversations

• Feeling overwhelmed and/or helpless when making decisions

• Difficulty understanding directions or following conversations

• Reduced attention span

• Disorientation, including forgetting places and directions

• Disorganisation

• Impulsive behaviours

• Mood swings or differences in mood, including anxiety, irritability, and depression

• Hallucinations and psychotic features

The Role Of Diet And Exercise

Keeping a balanced diet and a regular exercise regime may help to reduce the risk of dementia by lowering the risk of associated high blood pressure, stroke, cardiovascular diseases, and obesity.

Exercise increases the flow of blood to the brain, which helps to keep the brain functioning at optimal levels and reduces damage to brain cells. Exercise also releases chemicals which help to make the brain more resilient to routine wear and tear. In fact, evidence released by alzheimers.org.uk suggests that keeping a regular exercise regime may reduce the risk of dementia by 30%.

Eating a healthy, balanced diet helps to keep your brain functioning at optimal levels and reduces inflammatory markers, which may play a role in cognitive decline.

The MIND Diet: How Does It Help?

There are two diets that are particularly efficient in preventing cognitive decline: the Mediterranean Diet and the DASH Diet.

The Mediterranean diet is high in lean protein, unsaturated fats, fish, and fruits and vegetables, and wholegrain foods, and low in refined carbohydrates, saturated fats, and sugary foods.

The DASH diet, standing for Dietary Approaches To Stop Hypertension, focuses on reducing symptoms of high blood pressure (hypertension), and contains foods which are high in magnesium, calcium and potassium, and restricts foods that have high levels of sugars, saturated fats, and sodium.

The MIND Diet combines both these diets to achieve a balanced diet that is high in essential nutrients and fats, while reducing levels of fat, refined sugar, and sodium. The MIND diet also contains high levels of foods that have been found to boost cognitive health and brain function, including:

• Leafy greens, which are high in nutrients linked to better brain health, including folate, Vitamin E, flavonoids, and carotenoids. The diet recommends at least 6 servings of leafy greens weekly.

• Nuts full of fat-soluble Vitamin E, which is essential for brain health and resilience. Snack on a handful of nuts a few times a week instead of empty-calorie foods like crisps or sweets.

• Berries should be eaten twice a week on the MIND Diet. In a 20-year study on 16,000 older adults, those who ate the most blueberries and strawberries had the lowest rates of cognitive decline. Authors credited this difference to the flavonoids found in the berries, but more research is required in this area.

• Oily fish has been proven to have a positive impact on brain health and cognition. This benefit has been speculatively attributed to Omegas 3 and 6, however studies specifically on Omega nutrients have been inconclusive. It’s has been suggested that this benefit may be due to the oils and nutrients in the fish itself. The MIND diet therefore recommends oily fish at least once a week.

• Beans are high in B Vitamins, which are known for their role in promoting brain health. Participants should limit their red meat consumption and increase their levels of low carbohydrate plant-based foods.

• Wholegrains, 3 or more per day

• Poultry, 2 or more servings weekly

• Wine (optional), one glass per day

Why The MIND Diet Works

Researchers suggest that one of the ways that the MIND Diet works is by reducing levels of harmful beta-amyloid proteins, which are increased by high levels of saturated fats and trans fats.

While beta-amyloids are naturally found in the body, eating too many saturated and trans fats may cause them to build up, forming ‘plaques’ that interrupt brain cell communication and lead to cell death.

High levels of vitamins and antioxidants, however, may help to prevent these plaques from building up in the first place, so the MIND diet focuses on nutrient rich, low sugar and low-fat foods.

Antioxidants also help to prevent oxidative stress and inflammation, which are two other known contributors to the development of cognitive impairments. Following the Mediterranean Diet and DASH diet is associated with lower levels of oxidative stress, so this is also likely to be the case for the MIND Diet.

In conclusion, the MIND Diet is an evidence-based approach which builds on our current understanding of how our food affects our cognitive health.

Using principles from both the Mediterranean Diet and the DASH diet means that it has all the nutritional value of a healthy balanced diet, while avoiding the high levels of saturated fats, sugars, and sodium which may cause oxidative stress and beta-amyloid brain plaques.

Be aware however, that adding light exercise to this regime is essential to getting the full benefit out of the MIND Diet.

Article by New Frontiers Marketing for CaterQuip (https://www.caterquip.co.uk/) and Karen Hutchison First Aid Training (https://www.khfirstaidtraining.co.uk/)

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Today's Devotional: No Shame In The Gospel Of Christ

 From CDM

“For I am not ashamed of the gospel of Christ: for it is the power of God unto salvation to everyone that believeth; to the Jew first, and also to the Greek. For therein is the righteousness of God revealed from faith to faith: as it is written, The just shall live by faith” (Romans 1:16, 17).

There’s no other gospel than the Gospel of Christ. Our righteousness isn’t revealed from good deed to good deed, but from faith to faith.